It’s only the 2nd of May and the humidity has returned to #TheGloom, much to the delight of YHC…not so much for others.\u00a0 6 PAX (Q included) assembled for a beautiful, dry Thursday Morning beatdown today at TRQ.\u00a0 The dryness did not last long.<\/p>\n
Warm – O – Rama<\/p>\n
SSH x15 IC<\/p>\n
Hillbilly x15 IC<\/p>\n
Abe Vigoda x5 IC (and a fantastic cadence it was, btw)<\/p>\n
Whirley x10 IC<\/p>\n
Squats x15 IC<\/p>\n
Merkins x10 IC<\/p>\n
Mosey to Lido Parking Lot<\/p>\n
Circle Up for BLIMPS<\/p>\n
5 Burpees<\/p>\n
10 Lunges (each leg)<\/p>\n
15 Imperial Walkers<\/p>\n
20 Merkins<\/p>\n
25 Plank Jacks<\/p>\n
30 Squats<\/p>\n
x2<\/p>\n
Mosey to Lido Deck<\/p>\n
Round 1<\/p>\n
Dips x20 IC<\/p>\n
Alt Step Up x15 OYO<\/p>\n
Tempo Irkin x10 IC<\/p>\n
Tempo Derkin x5 IC<\/p>\n
Round 2<\/p>\n
Dips x15 IC<\/p>\n
Alt Step Up x10 OYO<\/p>\n
Tempo Irkin x10 IC<\/p>\n
Tempo Derkin x5 IC<\/p>\n
Mosey to Rock Pile<\/p>\n
PAX instructed to grab Medium\/Large rock<\/p>\n
Circle Up for #gainz<\/p>\n
Overhead Press x15 IC<\/p>\n
Curls x15 IC<\/p>\n
Skull Crushers x15 IC<\/p>\n
Bent Over Rows x15 IC<\/p>\n
Tempo Goblet Squat x15 IC<\/p>\n
Chest Press x15 IC<\/p>\n
(YHC had planned to have PAX lunge walk around traffic circle and return to rocks for Repeato, but we were already running short of time so an Omaha was necessary)<\/p>\n
Carry rocks to Wall<\/p>\n
Overhead Press (w\/ Rocks) whilst in Peoples Chair x10 IC<\/p>\n
Rock-Slidy-Merkin-Things x10 IC (Start w\/ R hand on rock, L hand on ground, Merkin down and up, slide rock to other hand and repeat)<\/p>\n
Aussie Mountain Climbers x8 IC (assume B2W position and perform mountain climbers…thanks to @Spicoli for the inspiration here)<\/p>\n
Return rocks<\/p>\n
Mosey to entrance of parking lot for…..ABSOLUTION<\/p>\n
(performed as an 8 count, beginning in Plank position)<\/p>\n
Jump knees to chest (1)<\/p>\n
Jump back to plank (2)<\/p>\n
Down on Left elbow (3)<\/p>\n
Down on Right elbow (4)<\/p>\n
Jump feet out like Plank Jack (5)<\/p>\n
Jump feet back in to elbow plank (6)<\/p>\n
Left arm back up to plank (7)<\/p>\n
Right arm back up to plank (8)<\/p>\n
That series of moves constitutes One (1) rep of Absolution..PAX performed 10 reps<\/p>\n
Short mosey to start of parking spaces<\/p>\n
DB drills down entire length of parking lot (looked easier than it was)<\/p>\n
Howling monkey next to the flagpole<\/p>\n
Assume Monkey Humper position and hold while each PAX took turns performing 10 Monkey Humpers<\/p>\n
Mosey back to Launch for Mary<\/p>\n
MARY<\/p>\n
Low Dolly<\/p>\n
Slow Freddie Mercury<\/p>\n
Low Flutter<\/p>\n
Penguin Crunch<\/p>\n
WW2<\/p>\n
DONE<\/p>\n
COT<\/p>\n
Welcome to former FNG Miguel Cebollero (aka Rowdy).\u00a0 Was EH’d by Drano.\u00a0 Rowdy fit in well with the other silent assassins today and held his own throughout the beatdown. Impressive work, Rowdy. Glad to have you.<\/p>\n
Announcements:<\/p>\n
YHC reminded PAX of the collection Two Men and a Truck is doing to benefit battered womens’ and domestic violence shelters.\u00a0 See Twitter\/YHC for more details.<\/p>\n
Prayer Requests:<\/p>\n
Continue to keep all those struggling with addiction and depression in our thoughts and prayers<\/p>\n
YHC took us out.<\/p>\n
NMM<\/p>\n
This group of cold-blooded killers had very little time for MC this morning…they came to dominate and dominate they did.\u00a0 Incredibly strong work by all involved.<\/p>\n
Was nice to meet @Data.\u00a0 Normally a regular at #BnW, Data moved through all called exercises, namely the Rock Work with relative ease.\u00a0 Great to meet you, sir.<\/p>\n
@Argyle and @Manscape, as is their custom, seemed to breeze through the beat down.\u00a0 Their lack of MC and lack of difficulty with the called exercises made YHC feel as though I had disappointed them.\u00a0 These guys don’t mess around.<\/p>\n
@Drano is absolutely not human.\u00a0 Not only did he get his EC run in prior to launch, he led most of the way and when he wasn’t leading, it was because he was performing each exercise with impeccable form.\u00a0 Dude seems to be incapable of tiring.<\/p>\n
As always, it was an honor to lead this group of #HIM.\u00a0 Thanks for the keys, @Wobegon.<\/p>\n","protected":false},"excerpt":{"rendered":"
It’s only the 2nd of May and the humidity has returned to #TheGloom, much to the delight of YHC…not so much for others.\u00a0 6 PAX (Q included) assembled for a beautiful, dry Thursday Morning beatdown today at TRQ.\u00a0 The dryness did not last long. Warm – O – Rama SSH x15 IC Hillbilly x15 IC […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[102],"class_list":["post-8839","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry","tag-f3winstonsalem"],"acf":{"q":"Turnover","date":"5.2.19","pax":"Manscape (WD) , Argyle , Data , Drano , Rowdy (former FNG Miguel Cebollero) , Turnover (Q , WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8839"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8839\/revisions"}],"predecessor-version":[{"id":8845,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8839\/revisions\/8845"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}